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Winter Wheatberry, Beet, and Mint Salad

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Ingredients:

  • For salad:
  • ⅔ cup red winter wheat berries, rinsed and drained
  • Teaspoon sea salt
  • 3 to 4 red beets, scrubbed clean and quartered (enough to yield 1 ½ cups, diced)
  • Drizzle of extra virgin olive oil
  • 4 tablespoons chopped pecans
  • 2 tablespoons dried cranberries (no sugar added), chopped
  • 6 individual scallion stalks (not one multiple stem), sliced thinly on the bias
  • 4 tablespoons fresh mint leaves, patted down, chiffonade (very finely sliced)
  • Goats cheese (optional)
  • For dressing:
  • 2 tablespoons lemon juice
  • 1 tablespoon raw honey
  • 2 teaspoons balsamic vinegar
  • 2 teaspoons red wine vinegar
  • Teaspoon sea salt
  • Teaspoon fresh ground pepper
  • 2 teaspoons extra virgin olive oil
Servings: 6

Instructions:
  1. Add wheat berries to heavy saucepot, add ¼ teaspoon salt, and add enough water to cover fully. Bring to a boil, then lower to a simmer, and cook, covered for 1 ½ hours, or until wheat berries begin to puff and slightly open. When done, drain, and allow to cool a few minutes.
  2. At the same time, preheat oven to convection roast at 400 F. Add beets to a casserole dish, drizzle with olive oil, cover with foil, and roast for 1 hour or until fully cooked. Then allow to cool, peel, and dice into roughly ¾ inch pieces (approximately 1 ½ cups).
  3. Add diced beets, warm wheat berries, and remaining salad ingredients into a bowl and mix to incorporate.
  4. Add all dressing ingredients together into a mixing bowl and whisk. Pour over salad ingredients, mixing to incorporate.
  5. Enjoy alone or next to fish, meats, or tempeh. Enjoy!


Estimated Nutrient Breakdown:


Calories: 1,014.44
Weight: 650.24g
Total Fat: 40.37g
Saturated Fat: 4.69g
Trans-Fat: 0.00g
Monounsaturated Fat: 24.49g
Polyunsaturated Fat: 8.96g
Protein: 21.65g


Cholesterol: 0.00g
Sodium: 1,504.62g
Calcium: 227.27g
Magnesium: 282.14g
Potassium: 1,945.08g
Iron: 11.33g
Zink: 5.91g
Phosphorus: 801.31


Vit A: 98.62
Vit B1: 0.79
Vit B2: 0.39
Vit B3: 7.58
Vit B6: 0.68
Vit B12: 0.00
Vit D: 0.00
Vit E: 0.00
Vit K1: 203.87

Notes:

Caution: Sulfites,FODMAP
Health Notes: Vegetarian,Peanut-Free,Alcohol-Free,
Notes: I be wild about plug-ins, because they are smart!


Author: Honest Cooking
Tags: Wild Food Box

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